Top 5 Myths About Exercise

TOP 5 MYTHS ABOUT EXERCISE

Unfortunately, many people make decisions about why or why not to exercise based on incorrect information. For this reason, it's important to recognize and refute some of the most common myths about exercise, particularly about strength training.

MYTH: All you need to do is cardio

Cardio (Aerobic exercise) is essential to overall health and well-being and should be the foundation of  your  fitness routine.  However, flexibility and strength training are important, as well.  Remember that the concept of balanced fitness goes beyond cardio.  Balanced fitness is obtained through a combination of aerobics, flexibility exercises and strength training. The positive effects of these activities are enhanced by proper nutrition and the avoidance of negative health and lifestyle behaviors such as smoking.

MYTH: Get in shape exercising 10 minutes a day

Your exercise time should be enjoyable -- a special time to do something for yourself.  But many people say they can't find the time. 30 to 60 minutes of aerobic activity three to five times per week is recommended to develop and maintain cardiovascular fitness.  Strength and flexibility training require additional time. However, a recent study suggests that you may be able to divide your daily 30 to 60 minute workout into two or three 15-20 minute workouts and get almost the same effect as if you had done one 30 minute exercise session.

MYTH: JUST EXERCISE THE FAT SPOTS

Spot reducing is a myth. You can't exercise one part of the body to reduce fat in just that area. Fat “comes off” all over and "goes on" all over. The specific locations where fat comes off during weight loss is genetically determined.  The amount of fat that "comes off' depends upon the number of calories burned.  There are surgical techniques that remove fat in specific areas (liposuction).

MYTH: STRENGTH TRAINING IS A MAN'S SPORT

The idea that only males need to be concerned with their strength is ludicrous. Both men and women need and can enjoy the benefits of strength training including improvements in body composition, increased resting metabolism through the addition of muscle, improved self-concept, prevention of low back problems and joint  injury, stronger bones and perhaps the delay of osteoporosis  (especially significant for women) and  possibly beneficial changes in cholesterol and  blood pressure levels.

MYTH: WOMEN DEVELOP BIG, BULGING MUSCLES

Although women can become very strong through strength training, they   won't normally develop the bulging muscles that some men develop. This is partly because they have less testosterone, the male hormone in their bodies. Women produce testosterone  at  a  rate  of   one  tenth  to  one-twentieth  of  that  of  males.